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Home Diets

6 Best Supplements for Keto Diet You Should Not Forget

Lots of focus on the keto diet is on macros. But you shouldn't neglect your important vitamins and minerals.

Marj Allsworth by Marj Allsworth
January 21, 2020
in Diets, Keto Diet
0
Best supplements for keto diet

What are the top 6 supplements for the ketogenic diet?

Best supplements for keto diet
A lot of attention is given to macros on the keto diet. However, you must not forget your micros.

Table of Contents

  • Best Supplements for Keto Diet – Important Micronutrient Vitamins and Minerals You Need
    • READ ALSO
    • Keto Diarrhea – Causes, Treatment and Prevention
    • What Is The Metabolic Diet? How Does It Work?
  • The Best Supplements for Keto Diet You Shouldn’t Deprive Yourself Of
  • Best Supplements for Keto Diet – Minerals
    • Sodium
    • Potassium
    • Magnesium
  • Best Supplements for Keto Diet – Vitamins
    • Thiamin
    • Iron
    • Vitamin D, Vitamin E, and Calcium

Best Supplements for Keto Diet – Important Micronutrient Vitamins and Minerals You Need

Your health is paramount, so if you follow any kind of diet, it’s important to not neglect or exclude the vital vitamins and nutrients your body needs. The best supplements for keto diet will address issues related to your vitamins, minerals and fiber needs that you might missing if your primary focus is on the macros.

One popular weight loss diet today is the ketogenic diet, which provides an eating plan that is low on carbohydrates and higher in fat.

Although it focuses on the macronutrients – the carbs, fats and proteins – you also need to be very aware of your micronutrients, which are the vitamins and minerals you consume, or should be!

Those who have tried the ketogenic diet admit to feeling lousy when they start. That’s understandable considering this diet deprives people of many foods they may have eaten regularly before. Perhaps there’s no more cake with the coffee, or ice-cream after dinner. Anyone with a sweet tooth would be feeling the withdrawals!

READ ALSO

Keto Diarrhea – Causes, Treatment and Prevention

What Is The Metabolic Diet? How Does It Work?

As you begin to flush out sodium and water when you start, you can expect to feel sluggish and tired, but more than that, your new food choices may also lead to nutrient deficiencies. Don’t expect to immediately get a boost mentally or physically the moment you start the ketogenic diet. While others have achieved this, it may take some time before you finally reap the benefits of a ketogenic diet.

Best supplements for keto diet
Keto flu is a common symptom of the keto diet especially in the early days.

It is also possible that your body will show some initial adverse reactions from following this diet, known to practitioners as the keto flu. These effects will only be temporary and you can expect to enjoy the benefits of the ketogenic diet in no time at all.

The Best Supplements for Keto Diet You Shouldn’t Deprive Yourself Of

To maximize the benefits of going keto, you should watch out for specific nutrients that your body may be deprived of, because of the food restrictions involved. While your keto food choices are healthy, as they include meat, eggs, nuts, fish and vegetables, you may also need supplementation.

Here are some of the important vitamins and minerals that your body may possibly be deprived of while on the keto diet.

Best Supplements for Keto Diet – Minerals

Sodium

Sodium - mineral supplement for keto diet
Sodium is one of the best minerals for the keto diet you need to ensure you get adequate amount in your diet

Doctors have told patients to watch their excessive sodium intake especially those diagnosed with high blood pressure. While that is true if you consume a high carbohydrate diet, which is a diet full of sodium laden foods, it is totally different if you follow a ketogenic diet. This is because you are now not eating foods that contain high amounts sodium. Therefore, you need to make sure you get enough sodium in your diet.

Athletes or people who are physically active also lose sodium through perspiration. So they need to watch their sodium intake closely.

Potassium

Potassium - a mineral supplement for keto diet
Banana is one of the best sources of potassium, an essential mineral supplement you need on keto

When you go on a ketogenic diet, you will not only lose sodium but also potassium. You have to be careful you don’t suffer from hypokalemia or a potassium deficiency, which can manifest in various health problems including muscular cramps, irritability, weakness and even constipation.

Athletes or physically active people should make sure they keep up their potassium as any deficiency will not only affect their performance, but it can lead to irregular heartbeats and heart palpitation.

Magnesium

Magnesium - a supplement for keto diet
Almonds are rich in magnesium. You need to ensure you’re getting of this in your diet if you’re following keto

Getting rid of many carbohydrates in your diet can also cause a reduction in intake of the essential mineral, magnesium. This is an important mineral your body needs. It helps in bone development and protein synthesis. It is also important in controlling your blood sugar and muscle relaxation. You can get your magnesium from foods, such as spinach, pumpkin seeds, almonds, peanuts, and green vegetables.

Best Supplements for Keto Diet – Vitamins

Thiamin

Vitamin B1 - Thiamin
Thiamin is an essential vitamin you could be have less than you should if you’re on the keto diet

Thiamin or Vitamin B1 plays an important role in the development of your brain and in the production of energy. A deficiency in Thiamin can also lead to a depletion in the other B vitamins such as Folic or Vitamin B9. For your keto diet needs, you can get this important vitamin from sources such as chicken liver, macadamia nuts, flaxseed and asparagus.

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Iron

Iron supplement
Iron supplement

An iron deficiency is common among many women, however, the problem can get worse for those women who start on the ketogenic diet. Iron is important in the formation of hemoglobin and in providing oxygen to the body’s cells. You can get good sources form keto friendly foods, such as beef, beef and chicken livers, and spinach.

Vitamin D, Vitamin E, and Calcium

You need not be on a ketogenic diet to suffer from a deficiency in these vitamins and nutrients. However, a deficiency can become more serious when you restrict your carbohydrate intake. So you need to make sure you eat the foods containing these essential nutrients. These nutrients are important for various body functions and optimal health.

Remember that every time you eliminate certain foods from your diet, you may also be restricting intake of certain minerals and vitamins that your body requires daily. For best results, and to ensure that you do not suffer from the side effects of going keto, make sure any lost nutrients are replaced, either by taking supplements, or better yet, sourcing them from targeted keto-friendly whole foods.

We trust you have been informed by the this article on some of the best supplement for keto diet. If you have any questions, comments or recommendations please leave them in the ‘Comments’ section at the end of the article and please share with your social community online.

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